Okra vs. Nopales — In-Depth Nutrition Comparison
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Differences between Okra and Nopales
- Okra has more Vitamin K, Vitamin B1, Vitamin C, Manganese, Folate, Vitamin B6, Phosphorus, and Copper, while Nopales has more Calcium.
- Okra's daily need coverage for Vitamin K is 22% higher.
- Nopales contain 20 times less Folate than Okra. Okra contains 60µg of Folate, while Nopales contain 3µg.
The food types used in this comparison are Okra, raw and Nopales, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Phosphorus
+281.3%
Contains
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Potassium
+16.3%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+132%
Contains
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Copper
+109.6%
Contains
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Manganese
+72.4%
Contains
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Calcium
+100%
Equal in Iron - 0.59
Equal in Magnesium - 52
Equal in Selenium - 0.7
Contains
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Phosphorus
+281.3%
Contains
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Potassium
+16.3%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+132%
Contains
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Copper
+109.6%
Contains
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Manganese
+72.4%
Contains
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Calcium
+100%
Equal in Iron - 0.59
Equal in Magnesium - 52
Equal in Selenium - 0.7
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+56.7%
Contains
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Vitamin E
+∞%
Contains
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Vitamin C
+147.3%
Contains
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Vitamin B1
+1566.7%
Contains
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Vitamin B2
+46.3%
Contains
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Vitamin B3
+143.9%
Contains
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Vitamin B5
+46.7%
Contains
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Vitamin B6
+207.1%
Contains
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Folate
+1900%
Contains
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Vitamin K
+490.6%
Contains
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Vitamin A
+56.7%
Contains
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Vitamin E
+∞%
Contains
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Vitamin C
+147.3%
Contains
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Vitamin B1
+1566.7%
Contains
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Vitamin B2
+46.3%
Contains
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Vitamin B3
+143.9%
Contains
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Vitamin B5
+46.7%
Contains
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Vitamin B6
+207.1%
Contains
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Folate
+1900%
Contains
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Vitamin K
+490.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+46.2%
Contains
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Fats
+111.1%
Contains
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Carbs
+123.7%
Contains
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Other
+34.1%
Equal in Water - 94.12
Contains
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Protein
+46.2%
Contains
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Fats
+111.1%
Contains
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Carbs
+123.7%
Contains
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Other
+34.1%
Equal in Water - 94.12
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-38.5%
Contains
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Polyunsaturated fat
+85.2%
Equal in Monounsaturated Fat - 0.018
Contains
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Saturated Fat
-38.5%
Contains
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Polyunsaturated fat
+85.2%
Equal in Monounsaturated Fat - 0.018
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 1.13g |
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| Protein | 1.93g | 1.32g |
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| Fats | 0.19g | 0.09g |
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| Carbs | 7.45g | 3.33g |
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| Calories | 33kcal | 16kcal |
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| Starch | 0.34g |
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| Fructose | 0.57g |
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| Sugar | 1.48g | 1.15g |
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| Fiber | 3.2g | 2.2g |
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| Calcium | 82mg | 164mg |
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| Iron | 0.62mg | 0.59mg |
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| Magnesium | 57mg | 52mg |
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| Phosphorus | 61mg | 16mg |
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| Potassium | 299mg | 257mg |
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| Sodium | 7mg | 21mg |
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| Zinc | 0.58mg | 0.25mg |
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| Copper | 0.109mg | 0.052mg |
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| Manganese | 0.788mg | 0.457mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 716IU | 457IU |
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| Vitamin A RAE | 36µg | 23µg |
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| Vitamin E | 0.27mg | 0mg |
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| Vitamin C | 23mg | 9.3mg |
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| Vitamin B1 | 0.2mg | 0.012mg |
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| Vitamin B2 | 0.06mg | 0.041mg |
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| Vitamin B3 | 1mg | 0.41mg |
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| Vitamin B5 | 0.245mg | 0.167mg |
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| Vitamin B6 | 0.215mg | 0.07mg |
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| Folate | 60µg | 3µg |
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| Vitamin K | 31.3µg | 5.3µg |
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| Tryptophan | 0.017mg | 0.014mg |
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| Threonine | 0.065mg | 0.04mg |
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| Isoleucine | 0.069mg | 0.049mg |
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| Leucine | 0.105mg | 0.077mg |
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| Lysine | 0.081mg | 0.059mg |
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| Methionine | 0.021mg | 0.015mg |
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| Phenylalanine | 0.065mg | 0.049mg |
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| Valine | 0.091mg | 0.059mg |
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| Histidine | 0.031mg | 0.025mg |
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| Saturated Fat | 0.026g | 0.016g |
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| Monounsaturated Fat | 0.017g | 0.018g |
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| Polyunsaturated fat | 0.027g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
10%
Minerals Daily Need Coverage Score
30%
23%
Comparison summary
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food contains less Sodium?
Okra contains less Sodium (difference - 14mg)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Nopales is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 7)
Which food is cheaper?
Nopales is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)